Volleyball drills for technique warming-up
- Move weightball from backline to 3m line
- Hurdle jump (3x) and move to wall and curtain
- Per 2: sit-up with weight ball
- Planks
- Jumping on and off bench
Starting point 1: back line in the corner at position 1Starting point
2: back line in the corner at position 5
- Starting point 1
- Walk to position 4 at the net - sideways to position 2
- Pass under the net - sideways to position 4
- Diagonal crossing to corner of position 5
- Walk to corner at position 1
- Walk to starting point 2
- Start point 1 and start point 2 alternately
- 3x ordinary run
- 3x on diagonal lengths: raise knees
- 3x on diagonal lengths: heels against buttocks
- 3x on diagonal lengths: samba
- 3x at diagonal lengths: dive
- A starts with shuffle sideways, then on 3m line sideways,(B waits for A to start sideways)
- Attack jump to the net,
- sideways and on mid a block jump,
- At the end of the game a block jump on both sides of the net,
- 2x shuffle backwards to 3m line, attack jump,
- Long shuffle to the backline,
- back to the beginning 2x.
Variation:
- There are many variation possibilities,
- In addition to all forms of movement (shuffle, sideways, backwards, running), diving and/or rolling forwards and backwards can also be included in the course.
Purpose of the exercise:
Improve out of system situations and communication
- 3 players gather around the trainer and pass the ball.
- Trainer holds the ball in front of him.
- When all players have put their hands on the ball, the trainer throws the ball somewhere in the backfield.
- Through communication and especially listening, it must be clear who plays the first, second and third ball.
- What do you do as a striker in a difficult out of system situation, what do you want your strikers to do?
- Is there a lot of risk in finishing or do you want to see controlled balls hit in various positions?
- Go ahead and play as a trainer.
- Very good exercises to repeat out of system situations.
- Divide the team into four groups.
- Each group gets an ace (hearts, diamonds, spades and clubs).
- The rest of the cards are covered in the middle of the room.
- The 4 groups stand in a corner of the room.
- One player may walk to the center of the field, turn over one card and then return.
- Only if the card has the same shape as your own ace, you may take it.
- If wrong, the card must be covered and they return empty-handed.
- In order to first collect all cards of the own figure.
3 persons on a 3 meter line behind each other.
- Throw to each other
- After the action: tap the back line
- Top spin move under the net and make ball dead
- After the action: block at position 2 - touch the back line
- Top spin move over the net and play ball reception
- After the action: block at position 2 - touch the back line
- Control key
- After the action: backline tap
- Bottom hand - top hand
- After the action: tapping the baseline
- Direct key
- No after action
- Playing on a half field
- Two teams: Team A and team B
- Mat in the middle of the field
- Team A starts:
- One player hits the mat
- The other players stand around the mat
- Reception - pass - attack on the mat
- Other team does the same
- After each contact tap the net
- Point made when other team cannot catch ball;
- then other team starts attacking on the mat
Exercise for centre and corner: each player 10 times Per 2
- 1 group per 3
- Person A with ball at the net - Person B on 5 meter line.
- A passes ball to B
- B plays ball back and comes forward in the meantime
- A plays short tip ball to B and B plays back to A
- A plays control ball
- If too fast 2x control ball (= 3x keys)
- B is meanwhile quickly backwards
- A attacks to B and B plays back to A
Exercise for setter and libero - 5 times each part Referee's seat
: position 2 and position 4
- Libero stands at position 3 and pass to 4 #forward
- Libero stands at position 3 and pass to position 2
- Libero leaves at 1 and pass to 4 #forward
- Libero leaves at 5 and pass to 4 #backwards
- Libero leaves at 5 and pass to 2 #forward
- Libero leaves at 1 and pass to 2 #backwards
- Learning the defense system
- 1 side with 4: leave 1st time (= at net / 3M line)
- Surplus on the other side.
- Red/ blue throws the ball in nr PASPLEK.
- Then the ball is passed to pos 2 or 3.
- This player catches the ball and then makes an attacking run and throws the ball over.
- Attacker who doesn't get the ball does AP + sliding dive to cart and takes new ball.
- Side with 4 does the right moves.
- Catch the ball --> position 1 runs in puts BH pass to position 4 --> plays over
- 5 balls and turn over
- Trainer brings the ball from the backfield into the centre.
- The middle player of the trio must set it up directly to one of the other players.
- Call who you are serving.
- In this way, the 'non-attacker' can go directly under the net to defend the ball.
- Once at the other side, a perfect attack is built up and a new trio is ready to defend this attack and turn it into a counter-attack.
- If you win the rally, the trio counts its point, but the next round starts from the beginning.
- 45" jump ropes
- 20 straight abdominals
- 45" skipping ropes
- 20 oblique abdominals
- 45" skipping ropes
- 5 lunches left and right
- 45" skipping ropes
- 10 squats
- 45" skipping ropes
- 10 jumping squats
- 45" skipping ropes
- 10x pumps
- 1' skipping ropes
Course: 3 groups of 3 persons - behind the back line
- Walk to 3m line
- Shuffle low backwards to backline - left and right
- Walk to 3m line + offensive run
- Dive under net to 3m line
- Turn around and block: block - side + block - side + block
- Roll backwards
- Turn around + walk to the back line
- Sprint back
- First jump at 50%
- Second jump at 75%
- Third jump at 100%
Jump ropes + exercises:
- 45" jump roping
- 20 straight abdominals
- 45" skipping ropes
- 20 oblique abdominals
- 45" skipping ropes
- 5 lunches left and right
- 45" skipping ropes
- 10 squats
- 45" skipping ropes
- 10 jumping squats
- 45" skipping ropes
- 10x pumps
- 1' jump ropes
Sprint:
3 groups of 3 people - behind the back line
- First person: is going to lay 4 balls
- Second person: is going to get 4 balls
- Third person: is going to lay 4 balls